Push, Hinge, Ground Work; Strength, Anaerobic, Ab Isolation

A) Prep (20)

  • Flow and PVC pulses/rotations
  • 3 rounds
    • 10+1 swing and squat
    • 3/3 bottoms up presses
    • 30′ crawl

B) Strength RFQ20

  • 8/8 single-leg deadlifts
  • 3/3 half-kneeling presses
  • 20 hollow-body rocks

C) Intervals (16)

  • 4×8/20/10/30
  • Snatches
  • Sandbag cleans
  • Jump lunges
  • Push-ups

D) Ab Isolation (9)

  • 3×3; 30/15
  • Plank
  • Left plank
  • Right plank